Biotin is a water soluble vitamin which is a part of the vitamin B family. It is also known as vitamin B7 or vitamin H. Biotin performs the following functions in the human body :-
- Plays a important role in health of your skin, hair and nails
- It helps improve the keratin infrastructure of the body
- Biotin helps convert certain nutrients in the body into energy, so it is very important for your metabolism
- Biotin aids in digestion
- It supports the weight loss process
- Apart from this, biotin promotes mental health and boosts energy levels in the body
Symptoms of biotin deficiency in the body
- Hair loss / hair thinning
- Scaly red rash on or around face
- Dry skin, dry eyes and hair
- Feeling depressed or tired
- Tingling of arms and legs etc
- Muscle pain
- Insomnia
How much biotin do we need daily ?
- Anyone above 10 years of age needs between 30 to 80 mcg of biotin daily
- Pregnant women need biotin in slight excess amount
Ingredients
- 1 cup quick oats
- 1/3 cup almonds
- 1/3 cup peanuts
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/3 cup flax seeds
- 1/4 cup desiccated coconut
- 1/2 cup banana powder
- 1/4 cup cocoa powder
- 1/4 cup jaggery powder
- 1/3 cup milk powder (optional)
Instructions
- Dry roast the quick oats in a cast iron pan
- Also dry roast the peanuts along with almonds, sunflower seeds and pumpkin seeds
- In another pan, dry roast the flax seeds and desiccated coconut
- Gather all the dry roasted ingredients in a large plate to cool them down
- Now start grinding the ingredients in batches
- Once you grind the first set, add banana powder and cocoa powder in it
- After you grind the second batch, add the jaggery powder to it
- In the last set, add milk powder and grind well
- Now mix all the sets of grinded mixture together
- To make biotin shake, add 3-4 tbsp of biotin powder to plain water or coconut water
- Shake / blend well
- Make sure to use water or milk at room temperature or slightly warm
- Don’t forget to store the biotin powder in a air tight container
Other health benefits of biotin
- Promotes weight loss
- Helps reduce cholesterol and blood sugar levels
- Assists hormonal balance in women
- Helps prevent digestive disorders in the body
- Good for both heart and the gut
- Boosts metabolism
- Lifts energy
- Enhances immunity